OTFInsider.com Today's Orange Theory Workout Intel – Friday 9/13/24 3G
Repeat of 4/12/24 3G
Treadmill - 23.5 Minutes
Reset Tread Monitor
23.5 Minute Run For Distance (PW 3%+),
Last Minute Is All Out
Check Distance
Rower / Weight Floor - 23.5 Minutes
Round 1:
12 X Deadlift
12 X Reverse Crunch
12 X Deadlift
12 X Sit Up To Alt Punch
12 X Deadlift
12 X Back Extension
300m Push Row (Check Time)
Round 2:
12 X Sumo Squat To Upright Row
12 X Reverse Crunch
12 X Sumo Squat To Upright Row
12 X Sit Up To Alt Punch
12 X Sumo Squat To Upright Row
12 X Back Extension
300m Push Row (Check Time)
Round 3:
12 X Tall Kneeling Tricep Extension
12 X Reverse Crunch
12 X Tall Kneeling Tricep Extension
12 X Sit Up To Alt Punch
12 X Tall Kneeling Tricep Extension
12 X Back Extension
300m Push Row (Check Time)
Bonus - Repeat Until Finisher:
12 X Deadlift
12 X Sumo Squat To Upright Row
12 X Tall Kneeling Tricep Extension
Finisher: Member’s Choice
1 Min Of Reverse Crunch Or
1 Min Of Sit Up To Alt Punch Or
1 Min Of Back Extension Or
1 Min All Out Row
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